Provided by:
Revised: 1 AUGUST 2011
Periodized Program for Development of Strength and Power for Women
Progressive in resistance and number of sets continue over 12 weeks with a week of active rest after the 12 week cycle.
Exercises
| Monday | Wednesday | Friday |
| Barbell squat | Hang clean | Jump squat (loaded 30 % 1RM) |
| Bench Press | Leg extension | Dumbbell Shoulder Press |
| Leg Press | Stiff-leg dead lift | High pull |
| Seated cable row | Pectoral fly | Bench press |
| Wide grip lat pull-down | Dumbbell Incline Press | Seated row |
| Shoulder press | E Z arm curl | Dumbbell arm curl |
| Sit-ups | Triceps push-down | Sit ups |
| Leg curl | Hyperextension | Stiff leg dead lift |
| Dumbbell upright row | Split squat | Lunge |
Rest Periods Between Sets and Exercises
1. Monday: 3 - 4 minutes
2. Wednesday: 1 - 2 minutes
3. Friday: 2-3 min; jump squats, 3 - 4 min
Resistance and Set Ranges
1. Monday: 3 - 5 RM zone, 3 - 5 sets
2. Wednesday: 6 - 8 zone, 2 - 4 sets
3. Friday: 12- 14 RM zone, 1 - 3 sets; jump squats, 6 sets of 3
Courtesy of DR. Kraemer's Laboratory
Source: Science and Practice of Strength Training, Second Addition
Vladimiri M. Zatsiotsky and William J. Kraemer